Tuesday, 12/18/18
WOD
For Time:
10-8-6-4-2
Power Snatch (135#/95#)
*10 Box Jumps (30″/24″) after each round
Core Strength
4×15 GHD Sit Ups
Uncategorized
Monday, 12/17/18
WOD
14 Minute AMRAP:
1k Row
In remaining time…
Max Rounds of Cindy
*Cindy= 5 Pull Ups, 10 Push Ups, 15 Air Squats
Friday, 12/14/18
WOD
15 Minute AMRAP:
15 Overhead Squats (95#/65#)
30 Double Unders
15 Toes to Bar
30 Double Unders
Thursday, 12/13/18
Partner WOD
10 Rounds:
15/12 Calorie Row
100′ Box Push
*Alternate each round
Wednesday, 12/12/18
WOD
50’ Handstand Walk
21 Hang Power Cleans (135#/95#)
50’ Handstand Walk
15 Hang Power Cleans (135#/95#)
50’ Handstand Walk
9 Hang Power Cleans (135#/95#)
50’ Handstand Walk
Core Strength
3 Rounds:
10 Hollow Rocks
10 V Ups
10 Tuck Ups
10 Second Hollow Body Hold
*Rest 1 Minute
Tuesday, 12/11/18
WOD
3 Minute AMRAP:
20/16 Calorie Bike
Max Burpee Box Jump Overs (24″/20″)
Rest 3 Minutes
3 Minute AMRAP:
20/16 Calorie Bike
Max Ring Muscle Ups
Rest 3 Minutes
3 Minute AMRAP:
20/16 Calorie Bike
Max Burpee Box Jump Overs (24″/20″)
Rest 3 Minutes
3 Minute AMRAP:
20/16 Calorie Bike
Max Ring Muscle Ups
Monday, 12/10/18
Strength
5×3 Front Squats
WOD
4 Rounds:
30 Wall Balls (20#/14#)
20 Dumbbell Snatch (50#/35#)
Friday, 12/7/18
Strength
3×10 Alternating Reverse Lunges
WOD
For Time:
25 Dumbbell Thrusters (50#/35#)
25 Pull Ups
50/40 Calorie Bike
25 Pull Ups
25 Dumbbell Thrusters (50#/35#)
Thursday, 12/6/18
WOD
Snatch Complex
10 Sets (1 Every 2 Minutes):
1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
*Build in weight each set
Wednesday, 12/5/18
Accessory Work
Turkish Get Ups
3×4 (Each Arm)
WOD
10 Minute AMRAP:
5 Handstand Push Ups
5 Deadlifts (155#/105#)
5 Toes to Bar
*Add 5 reps every round